CROSSFIT
Pre-Workout:
On a 8:00 Clock:
Max Distance Row, Bike, Ski, or Run
– Alternate work and rest with a partner.

For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
 
CROSSFIT BASICS
Pre-Workout:
On a 8:00 Clock:
Max Distance Row, Bike, Ski, or Run
– Alternate work and rest with a partner.

For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
 
POST WORKOUT
3 Sets:
3 Sets:
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
​
CFP+ PERFORMANCEMOM 7:
For Load:
5 Front Squats (50%)
3 Front Squats (60%)
2 Front Squats (70%)
1 Front Squat (75%)
1 Front Squat (80%)

CROSSFIT
Pre-Workout:
Build up to a 3-rep back squat
 
For Time:
20 Back Squats 100/70kg
40 Toes-to-Bars
60/40 Calorie Row/Bike
 
CROSSFIT BASICS
Pre-Workout:
Build up to a 3-rep back squat
 
For Time:
20 Back Squats (225/155#)
40 Sit ups
50/35 Calorie Row/Bike
 
POST WORKOUT
3 Sets:
:30 Groiner Stretch / Side
:30 Couch Stretch / Side

CROSSFIT
For Completion:
EMOM 12:
Minute 1 | 2 High Box Jumps
Minute 2 | :30 L-Hold Hang
 
6 Rounds For Time:
21/15 Calorie Bike/Row
21 Box Jumps
21 Sit-ups
– Alternate full rounds with a partner.
 
CROSSFIT BASICS
EMOM 12:
Minute 1 | 2 High Box Jumps
Minute 2 | :30 L-Hold Hang
 
6 Rounds For Time:
21/15 Calorie Bike/Row
21 Box Jumps or Step-ups
21 Sit-ups
– Alternate full rounds with a partner.
 
POST WORKOUT
3 Sets:
:30 Calf Stretch / Side
:30 Calf Foam Roll / Side

CROSSFIT
For Completion:
21-15-9
Good mornings 30/20kg
Superman back extensions
 
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
 
CROSSFIT BASICS
For Completion:
21-15-9
Good mornings 30/20kg
Superman back extensions
 
For Load:
Muscle Snatch
3-3-3-3-3
Power Snatch
3-3-3-3-3
Squat Snatch
2-2-2-2-2
 
POST WORKOUT
3 Sets:
:30 Overhead Arm Stretch
:30 Banded Shoulder Stretch

CROSSFIT
5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows
 
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings
 
CROSSFIT BASICS
5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows
 
3 Rounds For Time:
400/300m Row
15 Assisted Push-ups
9 Hanging Knee Raises on Rings
 
POST WORKOUT
3 Sets:
:30 Overhead Arm Stretch
:30 Banded Shoulder Stretch
 
CFP+ PERFORMANCEMOM 7:
5 Sets:
:30 DB Single-Arm Overhead Hold / Arm
:20 Ring Support Hold
– Rest 1:30 between sets

CROSSFIT
From 0:00-5:00
EMOM 5:
5 Thrusters 35/25kg
From 5:00-10:00
EMOM 5:
5 Thrusters 40/30kg
From 10:00-15:00
EMOM 5:
5 Thrusters 50/35kg
– Continue adding 10/5kg every 5:00 for as long as you are able
 
CROSSFIT BASICS
From 0:00-5:00
EMOM 5:
5 Thrusters 20/15kg
From 5:00-10:00
EMOM 5:
5 Thrusters 25/20kg
From 10:00-15:00
EMOM 5:
5 Thrusters 30/25kg
– Continue adding 5k every 5:00 for as long as you are able
 
POST WORKOUT
Accumulate:
1:00 Couch Stretch / Side
1:00 Quad Foam Roll /Side
1:00 Press-up Hold
 
CFP+ PERFORMANCEMOM 7:
For Load:
5 Bench Press (40%)
5 Bench Press (50%)
5 Bench Press (60%)
then…
For Load:
5 Front Squats (40%)
5 Front Squats (50%)
5 Front Squats (60%)

CROSSFIT
2 Sets:
1:00 V-ups
1:00 Plank Hold
1:00 Good Mornings
 
For Time:
21 Deadlifts 100/70kg
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run
 
CROSSFIT BASICS
2 Sets:
1:00 V-ups
1:00 Plank Hold
1:00 Good Mornings
 
For Time:
21 Deadlifts 40/30kg
400m Run
15 Deadlifts
300m Run
12 Deadlifts
200m Run
9 Deadlifts
200m Run
 
POST WORKOUT
3 Sets:
:30 Groiner Stretch / Side
:30 Calf Stretch / Side
:30 Seated Torso Twist
 
CFP+ PERFORMANCEMOM 7:
For Load:
5 Deadlifts (50%)
3 Deadlifts (60%)
2 Deadlifts (70%)
1 Deadlift (75%)
then…
For Reps:
8+ Deadlifts (80%)

CROSSFIT
EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press
 
AMRAP 20:
50 Double Unders
30m Walking Lunge
30m Bear Crawl
 
CROSSFIT BASICS
EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press
 
AMRAP 20:
50 Single Unders
30m Walking Lunge
15m Bear Crawl
 
POST WORKOUT
3 Sets:
1:00 Foam Roll Quads
:30 Rocking Calf Stretch / Side

CROSSFIT
On a 35:00 Clock:
Max Distance Run
Every 5:00, stop and perform 15 burpees.
 
CROSSFIT BASICS
On a 35:00 Clock:
Max Distance Run
Every 5:00, stop and perform 10 burpees.
 
POST WORKOUT
2 Sets:
1:00 Banded Hamstring Stretch / Side
:30 Seated Torso Twist / Side
:30 Scorpion Stretch Hold / Side
 
CFP+ PERFORMANCEMOM 7:
For Time:
10k Bike

CROSSFIT
Build to a 1-rep squat or power snatch
 
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1
 
CROSSFIT BASICS
Build to a 1-rep squat or power snatch
 
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1
 
POST WORKOUT
Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Groiner Stretch / Side
 
CFP+ PERFORMANCEMOM 7:
7 Sets:
7 Toes-to-Bars
5 Pull-ups
3 Bar Muscle-ups
– Rest 1:30 between sets